Yoda Says: “Want to Run Better Luke and Leia? Check Your Form.”

This is the excerpt for your very first post.

Photo by eberhard grossgasteiger on Pexels.com

Ha, I am no Yoda, but I do have some wisdom of experience to share about how the running skies opened when I finally chose to focus on my form.

Over the past 30 + years of running, playing soccer, and countless races, I learned to train, run slow, fast, short, medium, and long distances, to hydrate, eat well, and get sleep (if you can) before races.

But I never thought about my form as a runner.

As a result, I ended up with a slew of injuries and extra gear; pain in my metatarsals (across toes), IT band pain, piriformis pain, rotator cuff pain, heel pain, shin splints, a ganglion cyst on my ankle, x-rays, the “boot,” and $350 orthotics, and many clunker stabilizing shoes.

It’s just the life of a runner!

With each visit, the doctor would say, “Don’t run for at least six weeks!”

Gasp. I just HAD to run, you know?

Alas! The running skies opened back in 2005.

That was the day I read a small article about running form in our local paper, The Charlotte Observer. The author suggested that we consider our body mechanics and alignment while running versus just the shoes. It made so much sense!

But who knew? My previous foot doctors had never analyzed my form, nor had I! Was the author saying it might be me, not the SHOE?

He suggested we poor injured runners reach out to ultra runners “Barefoot Ted” or Danny Dreyer for additional help. Dreyer had just published a book called “ChiRunning,” which combined good running form with physics and the ancient martial art of Tai Chi.

I was not ready to go barefoot then but decided that day as a trainer, and an injury-prone runner, to pursue ChiRunning with all my might.

When I did, my injuries went away almost overnight.

You can imagine how I became a RAVING fan! I decided to become an instructor and have been teaching this form and philosophy along with instructors worldwide since 2007.

ChiRunning decreases injury while enhancing energy efficiency, speed, mental clarity, and joy (because you are not injured and probably faster).

The key components of ChiRunning form:

Excellent posture. Alignment and relaxation of our shoulders, arms, and feet. An engaged core, a quicker, shorter mid-foot stride, and a very slight lean from the ankle (Why fall forward? Physics).

The cost? Free. You just have to be mindful. As we instructors like to say, focusing on your form with every step you take is a tiny price to pay if it will enable you to run injury-free or get back to running post-injury.

Are you currently injured?

Check your posture. Do you stand, work, walk and run hunched over or with poor posture? This creates stress in your neck, upper and lower back, hamstrings and knees. Pore posture also compromises your ability to inhale and exhale when exercising. Tip: Run and walk tall.

Look down at your feet. Do you splay your feet? That splay in your right or left foot may explain your ongoing knee, IT band, and hip pain on the same side. Tip: Align your feet hip-width and parallel.

Check your body alignment. To avoid extraneous movement and related injuries:

Get tall and align your feet hip-width and parallel.
Align your ears, shoulders, hips, and ankles in a vertical column.
Check what this sweet posture looks like in a mirror.


Tight shoulders? Stressed? When running, do you ruminate about your job, the family, boyfriend, girlfriend, bills, competitors, and your to-do list? Tip: Let it go. Use runs to focus on just you – your form, nature, and breathing. You will become more focused and relaxed.


Consider your arms. Do you even use them when you run and walk? You should! Do your arms “sashay” or swing laterally as you run? Hello, IT band and hip pain! Maybe even rotator cuff pain. Tip: Align arms parallel and at a 90-degree angle on flats. Allow them to glide fully back as you run. It will make running and walking easier and more efficient.


Check your shoes. Are the heels of your shoes built up? Are they clunkers? Not everyone needs a minimal light shoe. But I learned that you, not the shoe, need to work harder to prevent injury. Tip: Try on a more lightweight neutral shoe.


Why? If you have a shoe with nosebleed heels or a high heel-to-toe drop, it will simply encourage heel striking and related pain (think shin splints, plantar and Achilles pain, fractures, runners knee, and back pain). Note that if you still prefer a cushion, several popular cushy rides on the market are relatively neutral.


Run to cadence. Our military figured this out. Our bodies and minds love rhythm. Tip: Run with a small metronome you can carry or strap on your shorts. Or, find songs you can listen to with a 175-180 bpm. Or run to your own waltz, right 2,3, left 2,3, and so on.


As you focus on your form and relaxing, whether running solo or with groups, you will run more efficiently, faster, and feel better running. Eventually, you will look or feel like you are gliding.

Use these free tips!

Your running life may truly change.

You may change!

6 Ways to Boost Your Running TODAY

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Want to love running more? To run like a kid again? To make running so easy and enjoyable again…just thinking about running brings a smile to your face and boosts your endorphins. Or do you want to come back from injury safely while getting stronger and faster?
You can do this and more. I promise. The secret key is YOU. You must focus on you.
Here are 6 free tips to get you started.
1. Get Taller: Great posture is the foundation of injury prevention and energy efficiency, especially when exercising and running. Lengthen that spine as you read this. Take a few deep breaths. Isn’t it easier to breathe upright? Now walk to a mirror to see how this posture looks and feels compared to your usual posture.
2. Get Aligned: Align your skeleton. Arms parallel underneath shoulders. Feet hip width and parallel.  Walk, run and exercise aligned from now on.
3. Use your Core: Engage your lower abs always especially if you have back pain. This is your powerhouse. An engaged core protects back, knees and helps with balance. Keep core strong up hills and up and down stairs.
4. Use Your Arms: They are not along for the ride! Allow them to glide like buttah at a 90 degree angle on flats, and at 45 degree angle on hills. Think “elbows back.”
5. Use Physics: Allow your center of mass to fall slightly forward. This is actually rocket science! Okay, physics. Engineers really get this. If you center of mass goes forward, guess what else does? Your entire body!
This slight movement of your center is from the ankle (think of this lean like a tree falling, ski jumper, speed skater or as someone riding a scooter, skateboard or Segway). Don’t lean/bend from hips. Lean more to go faster and lean into hills as you go up them.
6. Quicken Your Stride. Try a shorter, quicker mid foot stride. Less time on ground equals less damage, right?
Practice this marching in place, then walking, then running while keeping a cadence of 1-2-3,  repeat. You can also use a mini metronome, app or music set to 175-180 steps/beats per minute.
6 ways to boost your running. There you have it.
Give these tips a try and let me know how you do!

Back, Knee or Hip Pain? Check Posture.

Does your back, knees, IT band or piriformis give you pain when you run?
If so, you may be depressed you can’t run, or run easily. Right? Been there.
It’s time to get back in the game.
First, let’s check your form.
I learned how to eliminate running injuries and related misery with good form.
We learn how to run short and long distance. To do speed-work and hills. To hydrate. To eat well. To supplement. But form? That must be an ancient secret for the Olympians.
Tip of the day. Start with better posture.
Look in a mirror or have someone videotape you standing.
Great posture is the foundation. We instructors spend a lot of time on posture!
Get tall. Imagine you are being pulled up by the crown of your head by a little angel. Take a breath.
Get aligned. Align your shoulders, arms and feet parallel.
Get relaxed: Drop those shoulders if tense. 🙂
Level pelvis.  Engage lower, stabilizing abdominals.
Now get outside for a walk with this grand new posture.
Have someone videotape you so you can see how you move more smoothly.
Feel better?  Keep walking. Faster you go get arms up to a right angle.
When ready….begin an easy run this way by falling gently forward.
Tall, aligned, engaged and relaxed.
Let me know how you do!
More tips to follow….

Do Runners Live Longer?

Yes! According to a research roundup from one of my favorite sport medicine doctors, Dr. Gabe Mirkin. 
Running regularly, no matter how fast or slow, increases longevity and is cardio protective.
The Aerobics Center Longitudinal Study in Dallas followed more than 55,000 adults between 18 and 100 for 15 years, and found runners who ran regularly for at least six years lived three years longer than non runners – no matter what speed they ran.
And it does not take much running.
According to this study, published in the Journal of the American College of Cardiology, August 5, 2014, runners lived longer even if they only ran 1 or 2 times a week, less than 51 minutes.
Bonus! Regular runners also had 45 percent reduced risk of dying from a heart attack or stroke.
Running injuries are common but if you Chi Run as I wrote in my previous blog, you will be less prone to injury.
The key to running for years is to commit to running with good form, and focusing on injury prevention and energy efficiency, no matter what speed, with every step you take.
That is a small price to pay for the enormous ROI running provides for your body, mind and spirit.
Dr. Mirkin says (and I agree!) as you get more fit, you should consider increasing intensity for overall fitness and health – and to become a better athlete.
Like this kind of info? It is from a trusted source. Check it out.
Dr. Mirkin is a highly regarded, practicing doctor of four specialties. He has practiced for over over 50 years, and known as the “Godfather” of sports medicine. He has a fabulous site of all things health and fitness and a radio show.